Killer Core Exercise - Pushup to 1 Arm Row

Today I have a Killer Core Exercise you can use during your next workout.  It is a Pushup with a 1 arm Row, so let’s break it down.
You are going to want to start with some light dumbbells, but not too light.... or too heavy.  Use the weights as parallettes, and get into pushup position with your feet a bit wider than you normally would.  Perform a pushup over the dumbbells and tighten your core because this is where it gets tough.  Shift your weight over your right shoulder as you perform a 1 arm row with your left arm.  This exercise really places tons of rotational strain on your spine, so you need to fight hard to stabilize your body.  Do another pushup and now go to the other side.  Make sure you keep your butt down, don’t stick in up in the air.  As you get better at this you can do it with your feet closer together which will make your body more unstable, or use a heavier dumbbell.  This exercise is a killer on not just the core, but it also integrates nearly every muscle in your body as opposed to isolating a single area.  Which is a good think for athletic performance and making your muscles work together for improved total body movement.  

I like to get my clients doing 3 to 4 sets of 10 reps on each arm.  What is your favorite core training piece of equipment?  Please leave a comment below because I want to know.  Check us out on Facebook and Google +!  Now it is your turn to go kill it!

Dave Zabriskie's Off Season Program With Jon

Wishing Dave Zabriskie well this season with his new vegan lifestyle as well as all new new core training exercises I've taught him using the Indo Board and TRX.  I think both tools are essentials for any cyclist out there, especially ones at Dave's level.  Here's a glimps at Dave's off season regimen that he's been practicing in order to get ready for the 2011 Cycling season.  

Cari's Sunday Morning Workout

This is a short clip from my Sunday morning strength training workout. Each week my foot feels better and gets stronger! I like to incorporate a lot of balance and stability work to keep the rehab on track as well as other core training and basic upper and lower body exercises. I really missed doing workouts like this when I was out with my Achilles tendon rupture. It feels great to be back at it! In this clip I am doing squats and squat holds on the Indo Board, TRX high rotations, pull-ups, push-ups and pikes on the TRX and Indo Board, and TRX one leg suspended lunge with shoulder press.

Indo Board Highlights from IHRSA 2010 Part 2

This is a highlight from IHRSA 2010 in San Diego at the Indo Board Booth where I was working. I was Filming while Chip was spotting and teaching people how to train on the Indo Board. The ability levels were very mixed, and as you can see, as was the shoes people were wearing.  This woman picks it up pretty quickly despite wearing High Heeled Boots!  Have you tried the indo board?  How long did it take you to learn to get your balance right on the indo board?  Have you tried to indo board in High Heels?  Now there's a challenge for you!

TRX Suspension Training with Cari Ham and Julieanna Hever Part 3

For a couple of weeks now, Julieanna and I have been introducing you to the TRX Suspension Trainer.  It great piece of equipment and I could go on and on about why I think everyone should own a TRX, but instead I am going to keep it quick and simple and focus on my top 3 reasons why I love the TRX!

1.  It's soooo versatile.  You can honestly use your TRX in more places than any other piece of equipment.  It can be used in your home, a gym, a hotel room, a park, a playground, an office or boardroom, etc.  I could go on and on.  We even heard from a couple who are using their TRX as they are sailing around on their yacht.  It is small, lightweight, and stores conveniently in your suitcase for travel.  When Jon and I travel, we take the TRX with us running and find places to hook it up and do strength circuits along the way.  You no longer have an excuse for neglecting your strength training program while on vacation of traveling for business!

2.  It's time efficient.  Most people work too many hours a week and struggle to make time for exercise.  Many home gyms or commercial fitness equipment can be complicated to use and take a lot of time to modify or set up between exercises or circuits.  The TRX is simple.  The straps adjust easily and quickly, allowing you to spend less time hassling with equipment and more time exercising.

3.  The type of exercise you get with suspension training is one of the most well rounded ways you can train your body.  With suspension training you are using your own body weight to perform exercises.  This helps develop strength, balance, flexibility, and agility all at the same time.  At no point are you only using one or two muscles to perform and exercises.  Multiple muscle groups are engaged in each exercise.  This makes training with the TRX very functional.  The types of movements you do will transfer to every day living and make daily tasks easier and safer.  The TRX is also a great tool for improving athletic performance!   

This week we will continue using the TRX. Here is another circuit of 5 exercises that you can start integrating into your fitness routine!

1.  TRX Suspended Lunge- 10 reps

2.  TRX Atomic Push UP- 10 reps

3.  TRX Side Tucks- 10 reps per side

4.  TRX Scorpion

5.  TRX Y (we call it a "V" on the video)

Exercise Guidelines:

1.  Complete 2-3 sets of each exercise

2.  Move through the exercises in a circuit training format (one right after the other with no rest in between)

3.  Make sure you are breathing.  Exhale through the exertion (or the hardest part of the exercise)

4.  Control is important.  Use a 2:2 count to ensure you are not rushing through your exercises.  That means you should count 2 seconds on both the concentric and eccentric portion of the exercise.

5.  Have water readily available so you continue to hydrate during your workout.

6.  If you begin to feel faint, lightheaded, dizzy or nauseous, discontinue the workout and consult a physician.

7.  If you are new to exercise and are under the care of a physician for a condition that requires continual medical care, please consult your doctor prior to beginning this program. 

8.  HAVE FUN!!!